MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
Hi, as another 20cm of snow falls outside the window, cycle season still feels a long way off for me.
I am however off to finale end of April and have a busy summer of bikes planned. Just wanted a little guidance on my training between now and then, plus the eventual switch to summer riding if you please.
Background is I've been weight training for years, but in October started with stronglifts 5x5 . lots of progress but I want to dial it back now and get bike fit. I cycle to work and XC ski a lot too so am in decent shape, although perhaps not decent cycle shape. dunno
Anyhow, my planned routine for the next 6 - 8 weeks. After finale the snow should be gone 🙂 Questions really about the intensity of the turbo training and or skiing, ... I have a good base I think, plus I can ski at moderate effort for 1hr or so, but perhaps am lacking in interval type training? plus the GMBN routine, is that a good one?
Monday
Gym. Squats Bench Press Deadlifts Pull downs rows superset with chest flys Farmers walk 3 X 4 lengths of gym hall @ 24kg each hand.
Cycle to work 8.5km each way.
XC ski approx. 1hr 10km easy pace
Tuesday
Cycle to work
Indoor trainer 1hr (intensity?)
core
Weds
No cycle to work
Lunch break XC ski 1 hr moderate effort
Gym evening Deadlifts Bench press Military press Row
Thurs
Cycle to work
XC Ski 45 mins. Intervals
Friday
No cycle to work
Indoor trainer 1 hr .before work
gym after work Cycle specific stuff. Really like the look of this from GMBN
Saturday rest
Sunday XC ski or cycle longer. 1.5 to 2 hours.
cheers in advance
I would split Monday into 2 days that's a lot of volume in one day unless your not really giving it the big en and do the core work on one of these days, to be honest i don't do a lot of specific core work, 3 x 6 weighted dragon flags and i'm done.
The loaded carries seem a bit light for someone weight training for years on 5x5 for six months, i'm flirting with bodyweight in each hand atm, but it does depend on what you want to achieve.
Only you can really know what works for you, experience is the greatest teacher.
Lastly and the most important, lunch breaks are for eating your lunch.
cheers, the farmers walk, well that's a starting point. its really for gripstrength/ fatigue training for downhill. Tried it today and it seemed good. agree that Monday is a tough day, but the weight training is 'maintenance' now, not for gains really. it shouldnt take it out of me too much
Re lunch break. I take a two hour lunch on Wednesday, one hour of which is paid for by the government to keep the workers fit and healthy. so I do eat my lunch too!